Workout of the Day:
A. RDL 8, 6, 4, 8, 6, 4
B. 50 Strict Pull Ups for Time or Ring Rows With Feet on 20\” Box”
C. Accumulate 5min in FLR (every drop do 15 abmat sit ups)
* The second cycle of the rep scheme should all be heavier than the first.
Competition:
A. Every 2:30 for Six Sets Clean and Jerk 1 Rep Starting at 60% Try and PR (if you fail an attempt do not add weight, take one more shot at getting the weight, if you fail a second time, terminate your workout) I would do 60%, 70%, 85%, 90%, 95%, 100+%.
B. 5 Rounds
3 Front Squat x> 225/x> 145
6 Box Jump 40”/32” (be smart, modify heights if you think you’ll die at these)
9 Strict HSPU